2020-10-28 Fitness OptionWorkout:21-15-9DB snatch



Fitness Option
Workout:
21-15-9
DB snatch
Lateral Burpee Over DB

Straight into

AMRAP in 8mins
12/8 Cal Bike
10 DB Single Arm OH Squat (Scale to goblet squat)
8 Burpees


Fitness Option
Overhead Squat
5-5-5


PART C
PART C
For Time
5-4-3-2-1
Snatch

(65%,75%,80%,85%,90%)

*Percentage based on your heaviest current Snatch PR (I.E Power OR Squat)*
-10minute cut off


PART B
EMOM for 10mins
1 Power Snatch
+
1 Squat Snatch


PART A
Overhead Squat
3-3-3
*3 Second Tempo down + 2 second Pause +1 Second Up *
-not aiming to max out, working on good position.


Skill Piece
5 x 3 Hip/Knee To Bar Drill
https://www.youtube.com/watch?v=UzIAr_iDi0


Accessories
Banded Hamstring Curls
15-15-15-15


8 rounds For Max Cals
30 seconds ON
15 seconds OFF
-Your choice of machine.
*can go super hard, or treat as a recovery workout*

Google CrossFit News

  • How do y’all feel about Ricky Garard’s performance and being back at the games? Is his legacy forever tainted or will there redemption for him?

    Read more...
  • How to properly bail a back squat. Also, known as "some days you just don't have it".

    How to properly bail a back squat. Also, known as "some days you just don't have it".

    Read more...
  • Daily Whiteboard Thread - 10 Aug 2022

    Read more...
  • Noah Ohlsen ... Spirit of the Games

    Read more...
  • Daily Whiteboard Thread - 09 Aug 2022

    Read more...
  • 2022 CrossFit Games Highlights: 5 Things We Liked And 5 We Didn’t | BOXROX - BOXROX

    Read more...
  • Why CrossFit Games “The Capitol” is My Favorite Event in Years - Morning Chalk Up

    Read more...
  • CrossFit Games expected to pump up economic activity in Madison - The Capital Times

    Read more...